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"Plyometrics."
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Consensus-based guidelines for intervention protocols targeting the foot spring mechanism during landing: A modified Delphi study
To reach consensus of opinion on exercise selection and prescription guidelines for training the energetic function of the foot for landing tasks.
A modified Delphi design with three rounds of questionnaires.
Twenty-eight expert participants (clinicians n = 16, biomechanists n = 9, exercise physiologist n = 1, sport/exercise scientist n = 1, and athletic trainer n = 1) completed three rounds of questionnaires whereby they answered open-ended questions about optimal foot function, suggested exercises and prescription parameters to target the foot spring and ranked their level of agreement to exercises and prescription statements on 5-point Likert scales.
Forty-six exercises were presented to participants, of which 23 reached consensus of agreement. Fifty-four exercise prescription statements were generated from the open responses of participants, and of these, 21 statements reached consensus of agreement, and one reached consensus of disagreement.
The exercises that reached consensus were multi-joint, functionally integrated exercises. The exercises included plyometric-based exercises, which is consistent with published literature that has shown that plyometric training increases musculotendinous stiffness and energy recycling. The exercises, however, were dissimilar to exercises previously used in foot training literature. The exercise prescription statements that reached consensus aligned with American College of Sports Medicine (ACSM) exercise prescription guidelines, and the prescription parameters used in plyometric-training literature.
Journal Article
Effects of vertical and horizontal plyometric training on jump performances and sprint force–velocity profile in young elite soccer players
PurposeDuring a soccer match, horizontal acceleration ability during short sprints is determinant for performance. Development of sprint force and velocity qualites have been reported after plyometric training. However, orientation of plyometric training exercises can influence the functional performance. The purpose of this study was to compare the horizontal and vertical orientation of plyometric training on explosiveness performances and sprint force–velocity profile in young soccer players.MethodsTwenty-eight soccer players were recruited and divided in two groups: vertical (VG, n = 14) and horizontal (HG, n = 14) groups. Tests including jumps and sprint performances were conducted before and after the 8 week training period. Sprint force–velocity profile (FVP) was evaluated during a 30 m sprint test.ResultsThe results demonstrated significant improvements in both VG and HG for jump performances (from + 4.9% to + 9.0%), sprint times (from −5.5% to −8.7%) and FVP parameters. Higher relative changes for the HG than for the VG were observed in 5 m and 15 m sprint times, horizontal jump lengths, and also in FVP parameters, especially improvements in maximal power (VG: + 16.4% vs. HG: + 28.1%) and in the decrease rate of horizontal orientation of force with increasing speed (HG: + 22.9%) during the 30 m sprint.ConclusionsBoth horizontal and vertical plyometric training can be either used in young soccer players to improve vertical and horizontal performances in jump and sprint. However, horizontal plyometric training may result in a greater improvement in horizontal ballistic actions while similarly developing vertical jump qualities compared to vertical plyometric training in young soccer players.
Journal Article
The effects of different multidirectional plyometric sequences on shooting, balance, and neuromuscular performance in professional male basketball players
Repeated multidirectional jumps are highly specific movements in basketball, which may be important to integrate the training routine. Accordingly, this study aimed to assess the effects of three different multidirectional plyometric jumping sequences on shooting, balance, and neuromuscular performance in professional, male basketball players.
Eighteen players underwent familiarization and baseline performance assessments in an initial session. Players then completed 21 visits in a randomized, counterbalanced manner. Each visit involving 10 repetitions of one of three different multidirectional plyometric protocols followed by a single performance test (countermovement jump (CMJ), squat jump (SJ), five jump (FJT), change-of-direction T-test (CoD T), Stork balance (SBT), Y-balance (YBT), three-point shooting (3pts) tests). The first plyometric protocol (P1) consisted of a combination of vertical and horizontal jumps, the second protocol (P2) consisted of a combination of drop, lateral, and vertical jumps, and the third protocol (P3) consisted of a combination of drop, single-leg step-up, and horizontal jumps. Each session was separated by at least 48 h of rest and recovery time between repetitions was 20 s.
Neuromuscular (CMJ, SJ, FJT and CoD T), body balance (SBT and YBT), and Shooting performances were significantly worse following each plyometric protocol compared to baseline (p < 0.001; d = 0.23-2.21). In addition, the majority of the measured performances were significantly lower following P3 compared to P1 and P2.
Basketball-specific performance was adversely influenced by repeated multidirectional plyometric routines. Incorporating these particular strategies into the training regimen to counteract the induced tiredness will be intriguing.
Journal Article
Effects of Cluster vs. Traditional Sets Complex Training on Physical Performance Adaptations of Trained Male Volleyball Players
This study aimed to examine the impact of different set configurations during combination of resistance and plyometric training (complex [COX]) on jumping ability, power output, strength, and hormonal adaptations in young male volleyball players after a 6-week training period. A randomized controlled trial was conducted with twenty-four trained male volleyball players under the age of 19, who were assigned to one of two groups for lower-body COX training: cluster sets (CS-COX: n = 8) or traditional sets (TS-COX: n = 8), with an additional active control group (CON: n = 8). The players underwent evaluations for countermovement vertical jump (CMVJ), spike jump (SPJ), T-test change of direction speed (T-test CODS), one repetition maximum (1RM) in the back squat and leg press, and the Wingate Anaerobic Test before and after the 6-week training intervention (12 sessions in total). Blood samples were also collected before and after training to assess resting testosterone and cortisol responses. Following the training, both the CS-COX and TS-COX groups exhibited significantly greater (p = 0.001) changes than the CON group in the variables, while similar improvements in maximal strength, mean power output, and testosterone adaptations were observed following the training (p < 0.05). Moreover, the CS-COX group demonstrated greater improvements in CMVJ (effect size [ES] = 0.36), SPJ (ES = 0.06), T-test CODS (ES = -0.60), and peak power output (ES = 0.72), along with greater reductions in resting cortisol (ES = -0.30) levels compared to the TS-COX group after the 6-week intervention (p < 0.05). In conclusion, the results indicate that incorporating cluster sets during COX training sessions led to more favorable changes in bio-motor ability, peak power output, and cortisol adaptations, with greater consistency and uniformity in adaptations among the players compared to traditional set configurations.
Journal Article
The Effect of 6-Week Combined Balance and Plyometric Training on Dynamic Balance and Quickness Performance of Elite Badminton Players
The study aimed to investigate the effect of combined balance and plyometric training on dynamic balance and quickness performance of elite badminton athletes. Sixteen elite male badminton players volunteered to participate and were randomly assigned to a balance-plyometric group (PB: n = 8) and plyometric group (PT: n = 8). The PB group performed balance combined with plyometric training three times a week over 6 weeks (40 min of plyometrics and 20 min of balance training); while the PT group undertook only plyometric training for the same period (3–4 sets × 8–12 reps for each exercise). Both groups were given the same technical training (badminton techniques for 6 days a week). The dynamic stability and quick movement ability were assessed at baseline and after the intervention by measuring the performance of dynamic posture stability test (DPSI and COP), T-running test and hexagon jump test. The results showed that compared to PT, PB induced significantly greater improvements in F-DPSI, L-DPSI (p = 0.003, 0.025, respectively), F-COPAP, F-COPML, F-COPPL, L-COPPL (p = 0.024, 0.002, 0.029, 0.043, respectively), T-running test and hexagon jump test (p < 0.001). The change in L-DPSI, L-COPAP, L-COPML did not differ between PB and PT (p > 0.907). The findings suggest that combined training holds great promise of improving the dynamic balance and quickness performance in elite badminton athletes.
Journal Article
The effects of plyometric training with speed and weight overloads on volleyball players’ strength, power, and jumping performance
The principle of gradual overload is crucial in improving sports performance, yet the effects of combining speed and weight overloads in plyometric training remain understudied.
This study investigated the effects of plyometric training with speed and weight overloads on isokinetic strength, explosive power, and agility in volleyball players.
Forty male volleyball players were randomly assigned to four groups: plyometric training (PT), plyometric training with speed overload (PTS), plyometric training with weight overload (PTW), and plyometric training with both speed and weight overload (PTSW). Each group completed a four-week plyometric training regimen. Performance metrics, including Sarjent's jump height (SJH), Spike jump height (SPJH), Sheppard test (ShT), muscle voluntary isometric contraction (MVIC), rate of force development (RFD), absolute peak torque (PTQ), relative peak torque (RPT), and average power (AP) of knee extensors and flexors were measured before and after the intervention.
SJH improved significantly in PTS (P = 0.012), PTW (P = 0.041), and PTSW (P = 0.001) compared to PT. SPJH showed substantial gains in PTS (P = 0.002), PTW (P = 0.001), and PTSW (P = 0.001) compared to PT. Average jump height and highest jump in ShT were also significantly higher in PTS, PTW, and PTSW (P < 0.05). Additionally, RFDext240°/s was enhanced considerably in PTS (P = 0.001) and PTSW (P = 0.001).
Based on the results, plyometric training with speed and weight overloads (PTSW) demonstrated superior enhancements in isokinetic strength, explosive power, and jumping performance. This combined approach is highly effective and significantly benefits male volleyball players, aiming to enhance their physical abilities.
Journal Article
The Effects of an Eight-Week Integrated Functional Core and Plyometric Training Program on Young Rhythmic Gymnasts’ Explosive Strength
Background: Explosive strength is essential for rhythmic gymnasts’ performance. It has been suggested that core stability (CS) and plyometric training can enhance athletes’ explosive strength. Nevertheless, there is some uncertainty about the effects of integrated core and plyometric training (CPT) programs on rhythmic gymnastics (RG) performances. Purpose: to evaluate the effects of an integrated functional CPT program on young rhythmic gymnasts’ explosive strength and jump/leap performance. Method: We recruited 44 young (age = 10.5 ± 1.8 years old; peak height velocity, PHV = 12.2 ± 0.6 years old) female rhythmic gymnasts and randomly allocated them into a control group (CG) and an experimental group (EG). Pre and post-intervention, the explosive strength of both groups was assessed using countermovement jump (CMJ) and single-leg CMJ (SLCMJ) tests, conducted using a force platform, and expert RG judges evaluated their performance of RG-specific jumps. Before the post-test, the EG (n = 23) completed an 8 week functional CPT program based on RG technical requirements. Meanwhile, the participants in the CG (n = 21) received their regular training sessions. Linear mixed model analyses were applied to evaluate the effects of an intra-subject factor (TIME: pre-post) and an inter-subject factor (GROUP: control-experimental) on each dependent variable. When no significant interaction effect was found, Cohen’s d effect size was calculated. Results: After 8 weeks, the EG obtained significantly better results in all variables measured by the CMJ and SLCMJ (p < 0.01) tests. The judges’ scores indicated greater improvements in the EG after the CPT program in the stag and the split leap. Conclusions: An integrated functional CPT program improved explosive strength in a group of young rhythmic gymnasts and had a large impact on aspects of RG-specific performance. Coaches should consider using this CPT to improve RG performance.
Journal Article
Effect of weekly Plyometric training frequency on Adolescents female basketball players during in-season: A comparison of two vs. four sessions
This study investigated the effects lower vs. higher frequencies of volume-equated plyometric training youth female basketball players. Thirty youth highly trained female basketball players (age, 15.7 ± 0.5 years; body mass, 64.1 ± 8.6 kg; height, 172.8 ± 6.2 cm, basketball training experience 6.3 ± 1.7 years) integrating a youth national development program participated in the study. A parallel-group randomized trial was undertaken to assess the effect of an eight-week plyometric intervention on jumping (counter-movement jump, drop-jump, horizontal jump), running (5 and 20-meter sprint), and change of direction performance. The study compared the outcomes of two versus four volume-equated training sessions per week, followed by a one-week retention period. A Bayesian Mixed Factor ANOVA revealed decisive evidence that the change of direction improved performance between the pre-test and post-test, as well as pre-test and retention. No discernible differences emerged between intervention groups. For the counter-movement jump, moderate evidence supported performance improvements in the 2PLYO group. In drop jump, both groups demonstrated decisive improvements between the pre-test and post-test, with moderate evidence for pre-test and retention, but no group differences were observed. These findings suggest that an 8-week plyometric training program, in both frequencies, leads to significant improvements in change-of-direction, countermovement jump, and drop jump performance among female junior basketball players participating in a youth national development program. However, it remains inconclusive whether a two-day training frequency provides a distinct advantage over four-days. Further research or consideration of additional factors may be necessary to ascertain the optimal training frequency for maximizing benefits.
Journal Article
The effect of 8-week combined balance and plyometric training on change of direction performance of young badminton players
The purpose of this study was to examine the effect of an 8-week combined balance and plyometric training on the Change of Direction (COD) performance of young badminton players. The study hypothesized that 8 weeks of combined training would improve COD performance in young badminton players. A total of 48 young male badminton players were recruited and randomly assigned to two groups: balance + plyometric training (BP;
n
= 24) and plyometric training alone (PL;
n
= 24). All the participants completed a 2-week familiarization process before the intervention. Both groups underwent their respective training sessions three times per week. Performance was assessed using the modified Southeast Missouri (SEMO) Test, modified T-Test, Hexagon Test, and Lower Extremity Injury Risk Test. The results showed significant improvements in COD performance for both groups, with the BP group showing superior performance in the modified T-test and Hexagon Test compared with that shown by the PL group. Specifically, the BP group had significant time and interaction effects on the T-Test (
p
< 0.001, partial η
2
= 0.18) and Hexagon Test (
p
< 0.001, partial η
2
= 0.15) scores. No significant time effect (
p
= 0.345) and interaction (
p
= 0.551) were observed for the SEMO test. Additionally, the BP group showed greater improvements in dynamic postural stability index (DPSI)-DF (
p
< 0.01, partial η
2
= 0.69), DPSI-NF (
p
< 0.01, partial η
2
= 0.27), and DPSI-NL (
p
< 0.01, partial η
2
= 0.30). Significant time and interaction effects were also observed for LSI (Limb symmetry index)-3 (
p
< 0.01, partial η
2
= 0.18) and LSI-6 (
p
< 0.01, partial η
2
= 0.54). The 8-week BP program compared with PL significantly enhanced the COD performance and reduced the lower limb injury risk in young badminton players. The BP regimen proved more effective than the PL in improving dynamic balance, neuromuscular control, and stability, suggesting that integrating balance training with plyometric exercises is superior for optimizing performance and preventing injuries in this athletic population.
Journal Article